Friday, June 29, 2012

Hand Stand Adho Muka Vrksasana

Inversions are a great part of a Yoga program, they relieve leg fatigue, strengthen the shoulder girdle and align and tone everything in between. They are challenging for everyone, so beginners should many chose to practice with an instructor first.
Hand Stand also known as Adho Mukha Vrksasana ( Handstand) is a very challenging inversion. An inversion is any pose that causes your head to be below your heart.DO NOT DO THIS POSE IF YOU HAVE TROUBLE CATCHING YOUR BREATH, HIGH BLOOD PRESSURE OR ARE MENSTRATING.
Students must first be comfortable in and move freely without complication in Adho Mukha Savasana (Down Ward Dog Pose). This is the Prep pose for a handstand. (Another good prep pose is Baby Puppy.) Finger and palms are open and spread turning slightly out to the outside of the mat (dialing out ward). Elbows turning inward and straight. This stabilizes the arms, as this will be your base it will need to be strong to hold you up and protect your head.
Do this facing a wall until you have a firm understanding of how your body relates to the pose.
1.) Face the wall and come into a Adho Mukha Savasana (Downward Facing dog) with your finger tips 2 - 3 inches from the base of the wall ( sometimes more depending on the yogi student). From here students look to see if they can see the edge where the wall meets the floor. 2.)Walk your feet towards your hands until your shoulders are directly over the wrists, straighten your elbows.
3.) Bend one knee hop on that foot and come up, (feet over head) to express the pose.
Once you are comfortable and stable, if you want drop your head and look forward. From here lift vigorously out of your wrists, straighten your elbows and your shoulders.
push your heels up to the ceiling, up the wall as far as you can, reach up do not collapse in the low back, to express the pose fully. To RELEASE Bend the knee you came up on and slowly bring your feet back down to the floor.
STAY IN CHILD'S POSE OR UTTANASANA- FORWARD BEND BEFORE COMING TO STAND FOR 3-5 breaths!